Comparing Nutrients in 7 ounces Blanched Almonds VS Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Blanched Almonds	Cranberry Beans	Recommended Dietary Allowance
Energy	40.4% 1171kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	2.5% 2.44g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	3.35% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	92% 119g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	129% 49g	38g per day for Men 19-50 years
Protein	76% 42.5g	81.6% 45.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.3% 97μg	300% 1199μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	314% 47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cranberry Beans	Recommended Dietary Allowance
Calcium	47% 468mg	25.2% 252mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	175% 1.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	81.4% 6.5mg	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	79.4% 1.83mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	105% 738mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	77.7% 2643mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.66% 24.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Cranberry Beans:

• Blanched Almonds have 3.3 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 3.9 times more Vitamin B1, 2.4 times more Vitamin B5, 2.7 times more Vitamin B6 and 12.3 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Raw Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Cranberry Beans:

• Blanched Almonds have 1.9 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus and 3.2 times more Sodium than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 1.5 times more Iron, 2 times more Potassium and 4 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Raw Cranberry Beans have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.8 times more Energy, 42.7 times more Fat, 12.5 times more Saturated Fat and 43.1 times more Omega 6 than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 60 times more Omega 3, 3.2 times more Carbohydrate and 2.5 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Raw Cranberry Beans have similar amounts of Protein per 7 oz.
• Both Blanched Almonds as well as Raw Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.